Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Power Snatch then Snatches, Double Unders and Pullups

By | | , , , ,
1 Comment

Every two minutes for 12 minutes

  • 3 x Power Snatch

The next part is taken from the CF New England WOD from Feb 5.

AMRAP in 15 minutes of

  • 25 x Double Unders
  • 5 x Power Snatch @ 75% of 3 rep max
  • 25 x Double Unders
  • 10 x Strict Pullups

Results:   Power Snatch 65-75-80-95-100-105lbs.  Metcon 5 rounds plus 21 reps.

Dumbbell Snatches and Pullups then Toes to Bar, DB Hang Clean and Jerk, and Burpees

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes (5 rounds)

  • 5 x Dumbbell Snatch @ 50lbs/23kg Left Hand
  • 5 x Dumbbell Snatch Right Hand
  • 5 x Strict Pullups

This next part is inspired by the 18.1 WOD but modified since I am in a hotel which does not have a rowing machine.

AMRAP in 12 minutes of

  • 8 x Toes to Bar
  • 10 x Dumbbell Hang Clean and Jerk @ 14kg
  • 12 x Burpees

Results:  For the metcon 5 rounds plus 18 reps.

Clean and Jerk then DUs, Front Squats and T2B

By | | , , , ,
Comments Off on Clean and Jerk then DUs, Front Squats and T2B

Every 2 minutes for 16 minutes

  • 1 x Squat Clean and Jerk (Push Press)

Then AMRAP in 8 minutes of

  • 25 x Double Unders
  • 8 x Front Squats @ 115lbs
  • 8 x Toes to Bar

Results:  For the C&J 115-120-125-130-135-140-145-150lbs.  Metcon 4 rounds plus 37 reps.

Power Clean then Row, Dumbbell Snatch

By | | , , ,
Comments Off on Power Clean then Row, Dumbbell Snatch

Take from CF Invictus WOD from Jan 8, 2019

Every 2 minutes for 20 minutes

  • 2 x Power Clean

Then for time (10 minutes time cap)

  • 1000m Row
  • 30 x Alternating Dumbbell Snatches @ 21kg/46lbs
  • 60 Foot Left Arm Overhead DB Walking Lunge
  • 60 Foot Right Arm Overhead DB Walking Lunge

Results:  Cleans – 115-120-125-130-135-140-145-150-165-170lbs.  Since 170 is my old 1RM looks like I am ready for more, even though the second rep was almost a squat clean I had to go so low to catch the bar.   Metcon 8:38, the 1k row took 4:14.

Lunges then Push Press, Double Unders and Toes to Bar

By | | , , , ,
Comments Off on Lunges then Push Press, Double Unders and Toes to Bar

Every 2 minutes for 10 minutes

  • 5 x Overhead Reverse Lunges @ 20kg Left Hand
  • 5 x Overhead Reverse Lunges @ 20kg Right Hand
  • Rest 30 seconds
  • Max Effort Strict Pullups
  • Rest 2 minutes

Based on the CF New England WOD from Jan 3, 2019. 

AMRAP in 12 minutes of

  • 2 x Push Press
  • 2 x Toes to Bar
  • 20 x Double Unders
  • 4 x Push Press
  • 4 x Toes to Bar
  • 40 x Double Unders
  • 6 x Push Press
  • etc.

Adding 2/20 every round until time runs out.

Results:  For the Pullups did 10-8-7-6-6/37 total.  For the metcon did 5 rounds plus 18 reps.